All about oxygen

October 8, 2003

October 14, 2003

October 22, 2003

October 29, 2003

Welcome to the OxyChat! Newsletter, a weekly publication to help you in your quest for the body you want and deserve!

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*A* Start Your Day with Oxycise!
*B* Progress Reports
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"Oxycise! is a very energizing way to start my day. Even when I am in a rush or don't feel much like working out...I tell myself that I can surely spare 15 minutes for my health. (Who can argue with 15 minutes?)" ~ Sunee

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*A* Start Your Day with Oxycise!
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You can get your blood pumping with a few reps before you even get out of bed! Add a few more as you dress or comb your hair! It's surprising how alive and awake you can feel by breathing deeply and flexing a few muscles.

Take some deep breaths as you drive to work..... and then try some knee presses or other chair positions as you sit at your desk. (I'm doing some glut-tightening reps even as I type!)

Start out YOUR day with Oxycise! and see if it doesn't give you some added "zip"-- which we could all use more of, ESPECIALLY if you have a really busy or demanding day ahead of you!

"Thought you might like an update for the newsletter on my progress with Oxycise!

"Since I started Oxycise! AGAIN (this is the second time around) on August 4th, 2003 (about two months ago) I've lost an INCREDIBLE 10.25 inches on my body! I do Oxycise! at least five days each week and sometimes six times each week. Every Monday I weigh and measure my bust, waist, abdomen, hips and my left thigh.

"With all the flexing of the muscles in my face from the breathing I've started to notice a definition in my cheek area! My friend said she has noticed that my arms are more defined and thinner. My jeans are fitting so much better! I actually have extra room in them and that is very nice since I really hate skin tight pants. I had been wearing shirts over my pants cause of the rolls going over the top of them, but now I'm actually wearing my shirts tucked in with a belt! WOW!

"My 52-year-old menopausal body, unfortunately, has really resisted in actual weight lost. For the first month I only lost about a pound and a half. But, I think my abdomen was building up lean muscle tissue and that weighs more than the fat I may have lost in the first month. In two months I've lost 5.25 pounds and even though that isn't an amazing amount of weight for two months of doing Oxycise! I think slow and steady is better than fast and furious!

"Hi, Julie,
I'm 74 and have arthritis and have had trouble losing weight and finding an exercise I can do. I water walk three times a week and have regularly done 'Easy Does It' Oxycise! since May, 2003. I've really been watching what I eat and have lost 22 pounds and now weigh 120, which the doctor says is my ideal weight. My whole body is in much better shape - especially my stomach and hips (although I'm still working on them). I'll keep on both with Oxycise! and maintaining my weight. I don't want to gain that 22 pounds back.

"I really appreciate the 'Easy Does It' Oxycise! because it doesn't hurt and is exercise I can do regularly with arthritis.

"I have something to suggest that works for me: I got two bowls and 30 marbles. During the day as I do four reps of Oxycise!, I move a marble from one bowl over to the other bowl. It's surprising how fast they add up. Maybe I'm playing a game on the computer and when it's not my turn I'll do one or two reps; if I do some reps in the pool, I move the marbles over when I get home; in the morning when I go out to get the paper (in the fresh morning air); in the shower. I could go on and on. It's amazing many reps can be done without hardly know it.. I guess I've memorized all the 'Easy Does It' moves and have no trouble remembering them so my body gets a full work out every day.

"It's too bad more seniors don't know about Jill and the 'Easy Does it' Oxycise!"

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Please share your progress with us! mailto:julie@oxycise.com

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*C* Sharing
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Here's some great advice for the daily "food fights" we all have!

When you truly consider the weight-loss process, the battle waged is mostly in your mind. "Should I eat the corn muffin with butter or would it be better for me to have margarine or better yet, have jelly? What am I doing eating this muffin anyway? It's so caloric and filled with saturated fat. I'm such a pig. I have absolutely zero willpower." It's no wonder you'll eat that muffin with the butter and slather jelly on top to quiet that negative self-talk.

What you need more than a diet is a way to shift those negative self-defeating thoughts to more adaptive, positive self-statements. As with most things worth doing, this requires a bit of practice. First, become aware when you're using a negative statement, then determine what about that thought is faulty and finally, replace it with a self-defense response or coping thought. In the corn muffin example, instead of listening to "I'm such a pig" which clearly mislabels who you are, respond with "Pigs are animals and I am human. I don't have to be perfect."

Many people cannot change their eating habits until they change their thoughts about food, eating and drinking. By shedding "distorted" thoughts and replacing them with productive ones, eating habits can be changed. It is possible to rid yourself from many self-critical thoughts, but like any ingrained habit, it takes vigor and vigilance to change. Here are some other thinking distortions to challenge:

Shoulds. Should statements are more about other people's values, not ones chosen by the person who wants to lose weight. Additionally, should statements reflect an attempt by the dieter to motivate herself without really believing in the value. Better to determine what works for you. "I will eat up to two Hershey kisses daily and thoroughly enjoy them."

All-or-Nothing. This kind of reasoning is the foundation for perfectionism. An all-or-nothing individual views the world as black or white. Since there is no allowance for gray areas, the behavior is either perfect or a failure. "I've ruined my diet by eating all that pizza. I can't stay on a diet and I'll just always be fat." Maybe the problem does not arise from the behavior... maybe the problem is with the diet that does not allow for pizza. "I do not want to give pizza up for the rest of my life, so what I need is a way to include pizza in my diet without feeling like a failure. Let me try having a salad (dressing on the side) before the pizza to take the edge off my hunger."

Good Foods/ Bad Foods. If the truth be told, foods do not misbehave. Foods are not good or bad. While it is true that some foods have more nutrients or are more fiber-dense than others, all foods can be enjoyed. How we think about food colors what we eat and how much we eat. If a food is labeled as bad (such as fries), then for many individuals that food is taboo. When one eventually succumbs to eating the forbidden, French fries, binging may result. Rather than continue with dichotomous thinking of good food/bad food, shift to allow space for all foods you like without judgement. Instead of "I ate those fries which are so bad for me" to "I really enjoyed that small portion of fries. They really satisfied me."

Body Distortions. Rather than dwelling on how fat or thin you think your body is, it is extremely helpful to view your body in terms of what it can do for you. For example, when you look in the mirror, instead of zooming in on your stomach which "looks five months pregnant, although your last baby was nine years ago" tell yourself, "my body has given life" or "my body enables me to go where I want to and allows me to have fun."

The conversations that are going on inside your head cannot be stopped. However, what you can do is to be aware of negative self-talk and understand that it has little to do with actual reality. When you believe this, you can respond to the critical voice with a more objective, coping thought. Although negative thoughts may not be stopped entirely, they can be quieted by listening to your compassionate, caring voice. In much the same way you would sympathize and listen to a close friend, listen to yourself. Be your own best friend and chances are you'll have greater weight loss success.

Welcome to the OxyChat! Newsletter, a weekly publication to help you in your quest for the body you want and deserve!

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*A* Letter from "A Thankful Husband"
*B* Progress Reports
*C* Health Tips
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"My husband thought I was strange when he first saw me work out, and used to tease me... Now, he wants me to teach him!! He says I look great!!" ~ Sylvia

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*A* Letter from "A Thankful Husband"
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"To whom it may concern:
About two years ago my wife (now 50) began the Oxycise! habit... She looks better now than 10 years ago! Her health is better (rarely gets sick) and her body is more trim and firm than ever. I keep on telling her she ought to be a model! And she should! She looks great (Size 4 to 6 jeans) and I assume that Oxycise! also helps with the Kegel muscles because our intimate times are better than ever! I am a thankful and blessed man!

"Now as her husband, I need to find the discipline to Oxycise! myself. I use the book and it always takes me about 30-40 minutes instead of just 15 minutes. I lost my incentive almost two years ago due to time pressures but my sweet wife persevered. She has so inspired me. I must get back to Oxycise! myself. The results speak for themselves!"

"About three years ago I purchased the Level One Video. I tried to do it a few times but seemed unable to master it. I just didn't have the motivation. Then, about 3 weeks ago I decided to give it a go once more. In these three weeks I keep having people ask me, 'How much weight have you lost?' To tell you the truth I don't know how much weight I have lost if any. I do know that the fat cells in my body seem to be shrinking at a very rapid rate. I am also more calm and relaxed and prior to beginning the breathing I had begun to experience anxiety and panic attacks - something I have not had for years. Oh, by the way, this time it took me about 10 minutes to master the breathing. I guess I was motivated this time. I look forward to increasing health, well-being and inch loss."

"It's been a long time since you have heard from me - - hope you haven't culled me out of your file!!!! I have been doing Oxycise! on and off for over a year or more (?) Don't remember just when I ordered all the materials - but finally this spring I was so disturbed that I was growing out of clothes and looking at a size 16 when I should be 10-12, I got real serious - - - haven't missed a morning with my level 2 tape - have lost 20 lbs and many inches, almost reaching my goal of 139 lbs and able to fit my size 12 's - I was aiming to be below 140 for my granddaughter's wedding on October 25th - almost there - 3 more lbs to go - - - - will be doing the 3 day cleanse for the next 2 weeks - have been eating according to your book - fruits and veggies - gave up my habit of munching of cheese cubes during the day - awful habit and need to drop my cholesterol readings and you know what? Don't even miss the stuff! - can't quite master the tape 2 perfectly - but I have a replaced right knee and a replaced left hip but I can certainly stretch a lot further than when I began - have the advantage of getting into the pool every day (almost) here in Florida and I have continued the water therapy given me after those surgeries - bicycling in the water and so on - also do the aqua jogging - but your newsletters are what have given me the motivation to keep on moving - I'm an early riser by nature and so am doing the tape first thing in the wee hours."

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Please share your progress with us! mailto:julie@oxycise.com

Avoid refined, processed carbohydrates (especially sugar), including white flour and white rice.
Seek opportunities to use whole, fresh foods.
Eat whole fruits as desserts.
Eat vegetables, fruits, whole grains, legumes, nuts and seeds

(Source: Dr. Stan Gardner, MD; http://www.ldsmag.com/healthyoutlook/031008carbohydrates.html )

Oxycise! Website: www.oxycise.com
Subscribe/Unsubscribe: http://www.oxyciseplus.com/newsletter.htm
Questions? mailto:Oxytalk@oxycise.com or mailto:julie@oxycise.com

Welcome to the OxyChat! Newsletter, a weekly publication to help you in your quest for the body you want and deserve!

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*A* Age is Only a Number!
*B* Progress Reports
*C* OxyTIPS
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"Age is only a number. I'm really doing great - Abs and Upper Body - still a killer, but every day I get to stretch a little more... in the very beginning of Oxycise! I could never do quad stretch - now - no problem. So tell all your clients - just keep at it." ~~ Ginny, Age 81

Think you're too old to get your body in shape? Think again!

ROGER, age 82, and BEA, age 70, write:

"Dear Friends,
Since my husband and I have been doing Oxycise! for one month now, I'd thought I'd give you an update on our progress. Both of us have much more energy and stamina. Roger cannot do much more than the basic breaths, because of the osteoporosis which affects his spine, but he keeps up with the breathing as he sees it on the tape, and hasn't missed a day. His pants fit a little looser.

"I notice that my clothes fit more loosely, though I haven't lost more than a pound. I am 5'6" tall and weigh 126, which is normal for me. There is a big difference in my vital capacity, and I can easily walk very fast again with no strain. My body is getting toned, and I have lost inches off my thighs and my legs, and my body looks much better even after a month . The program has delivered everything we have expected, and we'll do it for the rest of our lives. I especially appreciate that I am much more limber.

"It's clear to us that seniors can gain great benefit from Oxycise! ...This is a real answer to prayer."

"I am a seventy year old male, and would like to express my thanks for the Oxycise! program.

"I am now working on Level Three of the 'Easy Does It' part of the program. I have been 'breathing' since December of '02, and have lost thirty pounds, and many, many inches.

"Not only have I lost many inches and pounds, I feel much better, and my blood pressure has dropped from several points high, to almost normal..."

"I'm 74 and have arthritis and have had trouble losing weight and finding an exercise I can do. I water walk three times a week and have regularly done 'Easy Does It' Oxycise! since May, 2003. I've really been watching what I eat and have lost 22 pounds and now weigh 120 which the doctor says is my ideal weight. My whole body is in much better shape - especially my stomach and hips (although I'm still working on them). I'll keep on both with Oxycise! and maintaining my weight."

It's never too late to improve your flexibility and fitness, lose weight --and feel GREAT!

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*B* Progress Reports
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"Guess what? Reached my goal weight this week. 140 - just in time for granddaughter's wedding on the 25th (Saturday - heading for Atlanta tomorrow for the big time ) - no binging though - I've worked hard to get this far since July and I'm enjoying having people notice, so I feel sure I will not have to begin again - hope to just continue - in fact suitcase is still open so in the morning I can toss in the tapes!

"More next time and thanks so much for the encouragement - it sure helps hearing from you guys..."

CONGRATULATIONS, Ginny!!!
You deserve to be the STAR of this week's newsletter!!!

Have a wonderful time at your granddaughter's wedding!
I'm sure BOTH of you will be BEAUTIFUL!

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Readers, please share your progress with us! mailto:julie@oxycise.com

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*C* OxyTIPS
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Last week Ginny commented about trying the "Abs & Upper Body" workout for the first time:

"It is a killer for me, especially the knee positions. Probably my [knee] replacement - doesn't bend as well, so I adjusted and did what I could from a sitting position."

Ginny did exactly the right thing. Don't force your body to do anything that will cause pain or aggravate an old injury. If you find that a position is painful or really awkward for you, just "breathe through the position" or substitute with a different body position. "Listen to your body" and don't push yourself to the point of feeling pain.

Many seniors--and others-- find that our "Easy Does It" workouts are very "user friendly." They move at a slower pace and have no kneeling or floor positions. If you later choose to "graduate" to the more advanced workouts, you can always go back to your "Easy Does It" positions when you encounter a new or difficult position.

(For more information about the "Easy Does It" workouts, click on http://www.oxycise.com/EasyDoesIt.htm )

Oxycise! Website: www.oxycise.com
Subscribe/Unsubscribe: http://www.oxyciseplus.com/newsletter.htm
Questions? mailto:Oxytalk@oxycise.com or mailto:julie@oxycise.com

Welcome to the OxyChat! Newsletter, a weekly publication to help you in your quest for the body you want and deserve!

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*A* Trick or Treat -- Beware of Sweets!
*B* Progress Reports
*C* Susanna's OxyTips
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*A* Trick or Treat -- Beware of Sweets!
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This is the season when tempting treats and sugary sweets are lurking around every corner, haunting nearly every grocery aisle, and just waiting to reach out and GRAB you! What will YOU do when a chocolate-covered goblin tries to hitch a ride home in your grocery cart?

Here are some discussions from our website message room about dealing with the temptations of Halloween: (copy and paste entire link into your browser window) http://forum.oxyciseplus.com/6/ubb.x?a=tpc&s=103604858&f=3736011301&m=5036069454&r=5896079064#5896079064

Jill Johnson says, "The facts are that you will probably from time to time find an occasion when you choose to eat garbage." (see "Fuel for Success," p. 63).

If it happens only occasionally, it shouldn't cause major problems. Just get back to your regular routine as soon as possible after the holiday is over. Hopefully that includes lots of Oxycise! and healthy eating. Maybe you can even do a few extra workouts next week. And maybe this would be a great time for a "Three Day Cleanse" (fruits and vegetables) as described in the book "Fuel for Success" (for more information about Jill Johnson's optional nutrition guide, see http://www.oxycise.com/store/fuel.htm ).

The good news is that Halloween will be over in a few days. But don't let down your guard... by next week the aisles will start to fill up again -- with Christmas candy!

"I started the program last week on Oct. 22, 2003. I can not believe it!! This program is truly a miracle. I have lost 2 inches off my chest, 2 and inches off my waist and 3 inches off my hips. I have not lost any inches off my thighs though, but I am sure that will all come in time. I do the exercise program everyday, it's sooooo easy. The results of the program are immediate. THANK YOU JILL FOR A TRUE MIRACLE EXERCISE PROGRAM THAT ANYONE CAN STICK TOO. I will be an Oxyciser for life!! Thanks again!"

"I just have to share again, O-buddies, because you all have helped to keep me on track, and if I can help encourage someone else, I sure want to do that!!!

My results now are:
Starting weight Jan. 17, 2003 226 pounds
Current weight Oct. 17, 2003 164 pounds
Total lost 62 pounds!!!
Goal weight 155 pounds (I'm 5'10")

Inches lost:
Chest 4-1/2
Waist 7
Hips 9
Thigh 5-1/4
(easy to spot the problem area!)

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MORE COMMENTS from Susanna
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"I'm very pleased that I've been able to maintain a steady loss of weight. I'm much slimmer now than I have been for several years, but still have some excess especially through the hips. My husband has promised to help me decide when to quit losing and start maintaining. He is SO happy to have a slender wife again! He's just so glad that I'm feeling so much better, and I can do so many more things than I could just a few short months ago. It's like taking years of age off. It's wonderful!!"

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Please share YOUR progress with us! mailto:julie@oxycise.com

My "secrets" are to record everything I eat, and only eat things I really enjoy...

I didn't like the idea of journaling when I started, but I soon realized that keeping track of what I was eating was the best way to tell what worked. I also record exactly how I feel each day, and the highlights of the day.

Oxycise! makes me very tired, so it is usually one of the last things I do each day.

Adding 5 pound dumbbells to my routine has really made a lot of difference. I use them for at least half of the workout, wherever they "fit".

Oxycise! Website: www.oxycise.com
Subscribe/Unsubscribe: http://www.oxyciseplus.com/newsletter.htm
Questions? mailto:Oxytalk@oxycise.com or mailto:julie@oxycise.com